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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Turnt it up! - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
9:00am CrossFit All Levels
11:00am CrossFit All Levels
4:30pm CrossFit All Levels
5:30pm CrossFit All Levels
6:30pm CrossFit All Levels
Home Gym 7:30PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
18 (10/8)
Workout
Turnt it up!
Weightlifting
WOD - FBCF
Metcon (AMRAP - Rounds and Reps)
Rx+
4-6-8-10 and so on …
Box Jumps (20 in.)
Deficit Handstand Push-ups (45-lb. plates)
Weighted Sit-ups (20/14lb.)
AMRAP 12 min.
Rx
4-6-8-10 and so on …
Box Jumps (20 in.)
Handstand Push-ups
Weighted Sit-ups (20/14lb.)
AMRAP 12 min.
Fitness
4-6-8-10 and so on …
Step-ups
Seated DB Press
Sit-ups
AMRAP 12 min.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, December 04, 2020
Male Clients
1
#Sean
Wieser
5:30pm CrossFit All Level...
6 + 20
2
Chris
“Old Man” ...
5:30pm CrossFit All Level...
6 + 16
3
Brian
Prout
5:30pm CrossFit All Level...
5 + 9
4
John
Cao
5:30pm CrossFit All Level...
5 + 0
5
Jon
Fallon
5:30pm CrossFit All Level...
7 + 18
6
Private
6:30pm CrossFit All Level...
7 + 10
7
Private
5:30am CrossFit All Level...
6 + 30
8
jaime
mendez
6:30pm CrossFit All Level...
6 + 0
8
Jonny
Baker
5:30am CrossFit All Level...
6 + 0
25# DB Press
9
Private
11:00am CrossFit All Leve...
5 + 14
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
6 + 38
16, 16, 6
2
Catalina
Johnson
5:30pm CrossFit All Level...
14 + 8
2 mats
3
amy
an
5:30am CrossFit All Level...
7 + 4
12lb wb 15lb db
4
Savanna
Fallon
4:30pm CrossFit All Level...
6 + 19
5
Michaela
Stevens
4:30pm CrossFit All Level...
5 + 38
RX but with ab mat HSPU
5
Sarah
Brois
11:00am CrossFit All Leve...
5 + 38
6
Private
5:30am CrossFit All Level...
5 + 25
7
Makayla
Baca
11:00am CrossFit All Leve...
5 + 23
25# DB, 14# WB, box jumps
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